Excite Your Life

"I know YOU are, but what am i?"

2008-09-09T12:54:00.000-07:00

Remember the first time that phrase chain-reacted around the schoolyard?? How elusive we became in our attempt to escape the emotional punch expected from this verbal mudslinging.
As schoolmates gathered, the oh and ah reaction from each strategically placed jab left the unsuspecting 'punchee' scrambling to inflict a deeper wound than was previously received. And so the schoolyard positioning for superiority and dominance over the inferior commenced. "I know YOU are...but what am I...I know You are, but what am I?"

As humans there seems this never-ending need to label/categorize ourselves and others. It is the unconscious desire to fit into specfic groups, the have's and regretfully, the have nots. Once we categorize a person or thing, we lose the wisdom of the moment and interaction to the inner voice of our mental judgement. Have you ever been preparing to go to a party only to hear your own voice dictating a negative mind-set of what will happen at the party?? "I am going to feel left out since I don't know anyone there; they all work for the same company, I am going to be so bored!!" I sure know my inner voice has rehearsed that negative mind-set many times. When I arrived at the party I simply put into play the mind-set I had already mentally established. When we react from our past, or a perceived future event we close ourselves off to the experiences as they unfold presently. When we label and judge others, within our negative mind-set, we only see their differences and never venture to open the door to our commonalities.

Have you ever experienced a situation where someone cut you off in traffic? Enraged, you rolled down your window spouting a venomous barrage of insults only to realize that the offending driver was one of your best friends. Within a millisecond your anger turns to apology. Without the recognition that your friend was the offending driver, your negative mind-set wants to orchestra an assumption of purposeful harm at the hands of a stranger. What may have been a simple lapse of concentration from the other driver instead, implants a negative impulse of anger that stays imbedded in your body for days to follow.

As we all traverse our daily lives, careers, families, monetary concerns etc. may we never forget our present moment is the only moment that exists. Let us live, breathe and cherish the connection to all things, not the exclusion.
I leave this with a quote from Eckhart Tolle, from the Power of Now..."Allow the present moment to be. Whatever the present moment contains, accept it as if you had chosen it. Always work with it, not against it. Make it your friend and ally, not your enemy. This will miraculously transform your whole life."

What makes an athlete??

2008-08-20T09:14:00.000-07:00

Recently, I have been evaluating my direction in fitness training. I have an inner beacon, which has always guided me more toward the holistic approach of integrating wellness into my life as well the lives of others. So last night, as we were all enjoying a homemade pizza dinner, Noah began a conversation regarding his football coaches approach to eliciting "power" from the boys. He mentioned that when you are across the line, defense facing off an offensive player, (your own teammate included), that you need to relinquish any thoughts of friendship and draw upon your anger to "overpower" your opponent. Now anyone who knows me, knows I LOVE football, but this simple statement elicited a deep inner response from me. Football is indeed about power, strength, perseverance, and skill...but anger, from 10 year old boys yet!!! Somewhere from deep within my core, stirred a fire generated by my inner coach. So my first thought was, from a purely physical basis, I can understand the coaches need to draw upon the boys physical strengths to generate power. But, I was having tremendous issue with his need to elicit anger from boys, and in turn, generate that anger toward opponents and teammates.
To be the best you can be in any endeavor in life takes determination, drive and one very important component, FOCUS. Anger will never equate with FOCUS. If anything the more anger that is generated in a given situation, the more power and energy is diminished. Sustained anger depletes our power on all human levels, physically, mentally, spiritually and emotionally.
Anger is a purely natural emotion, imperative to our fight or flight response. Football, or any sport come to mention it, in my estimation does not require such response reaction.
As a holistic practitioner, I cannot stress enough the importance of teaching, coaching and living life with regard to all facets of our humanness, the physical, emotional, mental and spiritual components.

To concentrate attention or energy on something...definition of FOCUS
A strong feeling of displeasure or hostility, intense, explosive, often destructive emotion ...definition of ANGER

Lets help our children redefine what it really means to become an athlete!!

Cycle of life

2008-05-20T10:27:00.000-07:00

In the past 4 weeks, I have encountered what many middle age adults eventually experience, the reality of the diminishing health of their parents. Now this is not to say that every elder adult will break a bone, or suffer the effects of strokes and such, instead it is a reminder that how we lead our lives as we approach middle age may affect our future.

As a precursor to the above mentioned experience, interestingly enough, just a month ago I was asked about a pendant I wear around my neck, the yin/yang symbol. I truly had not given the symbol much thought, until asked to explain what yin and yang means.
It is the holistic balance of opposing energies at the heart of Holistic Health. It is dynamic and constantly changing, just as our body, mind, and spirit's evolve through our own life journey.

So presently a new dynamic of change is upon me, one where the cycle of life is shifting roles. I now see my parents undergoing gradual impairment, and in the midst of that, I am contemplating the challenges of balancing my life with their subsequent growing needs.

In the end though, I hope my courage, acceptance and understanding will equalize all the hurts and disappointments that have also joined me along my journey with my parents.

Calories in and calories out

2008-04-14T12:18:00.000-07:00

Now that we have a better idea about making mindful food choices, we next need to figure out our daily caloric requirements. You may need a calculator for some of the equations I am to present, but trust me there is an easier, and just as accurate means by which to calculate your fuel requirement.

Harris-Benedict Equation is a formula that uses your BMR (basic metabolic rate) and then applies an activity factor to determine your total daily energy expenditure (calories). Your BMR is simply the minimum amount of calories your body requires on a daily basis to complete its basic functions, like keeping your heart beating or regulating your internal temperature.
This is the Harris-Benedict formula...
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ).
1.) If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2.) If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3.) If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4.) If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5.) If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Now as I promised, a less complicated means by which to calculate your daily requirement is as follows:

The General Calculation
For every pound of body weight you carry, your body burns about 10 calories each day. Therefore, a person weighing 130 pounds would need to take in at least 1,300 calories (130 x 10 = 1,300) every day, just to meet their body’s basic needs.
To factor in the amount of activity you do in a regular day, take the number you just calculated and multiply it by your Activity Level:
1.) Sedentary: 20% Sitting most of the day
2.) Lightly Active: 30% Walking here and there; daily chores
3.) Moderately Active: 40% Constantly moving around; daily exercise
4.) Very Active: 50% Heavy exercise for prolonged periods of time, such as training for a sport

Example: 1,300 calories x 0.30 = 390 calories. Then, add together your BMR and calories burned by your activity level:
Example: 1,300 calories + 390 calories = 1,690 calories.

To factor in calories used during digestion, which is estimated at 10% for the general population, take the last number you calculated (your BMR + activity level) and add 10% of that number to your total:
Example: 1,690 calories x 0.10 = 169 calories + 1,690 calories = 1,859 calories.
This 130 pound person burns an average of 1,859 calories every day to support their body’s most basic needs, activity level and digestion of food.

Now, once you know your BMR and energy/activity level components, all that is left to figure out is if you need to release or gain weight.
If you remember, one pound of fat is equal to 3,500 calories, so if you want to lose 1 pound of fat in 1 week, you would have to decrease 500 calories each day. The healthiest way to decrease 500 calories every day is to eat 250 calories less than what your BMR requires, as well as burn 250 calories by exercise, equaling a negative intake of 500 calories. 250 calories can be easily burned through activities such as, walking at a moderate pace for an hour, hiking for 30 minutes, swimming for 30 minutes, or whatever exercise suits you best.

Now the most important suggestion I can make at this time is this, please do not attempt to lose more than 2 pounds of fat per week. If you attempt to lose more, the end result is your body may sense a phase of starvation is occurring and thus slow the metabolism to conserve reserves. 1200 calories per day is as low as any women should ever go to reduce her weight...I firmly believe 1200 calories a day is too low period for normal metabolic requirements.
So now we better understand which healthy food choices to make to enhance our body, and minds. We can also calculate just how many calories we need each day to ensure we are meeting our total daily requirement for basic needs and activity level.

Let healthy living be your daily guide!!

Mindful eating by the numbers

2008-04-07T12:14:00.000-07:00

It came to my attention, after I finished my last blog, that many who are reading my nutrition tips may actually not know what a normal serving or gram content for many foods looks like. So I am including what 50 grams of protein, carbohydrate, and fat actually looks like in ounces of food.
50 grams of Protein in ounces:
Baked or broiled Chicken Breast - 6 ounces
Roasted Turkey Breast - 6 ounces
Raw Egg Whites - 2 cups
Baked or Broiled Fish - 8 ounces
Well-cooked Lean Beef - 7 ounces
Low-fat Cottage Cheese - 15 ounces (also contains 20 grams of lactose carbs)
10 ounces of raw meat, listed above is equal to 50 grams of protein
Typically, one serving of grains (either 1 slice of bread, or ½ cup of rice, or ½ cup of pasta, or ½ cup of cereal provides 3 grams of protein-amount of protein varies on brand of cereal).

Now as I mentioned in my last posting, we need at least 60 grams of protein just to ensure we maintain muscle mass.

50 grams of carbohydrate in ounces:
Potatoes (sweet or white) - 8 ounces
Pasta - 7 ounces
Oatmeal - 18.5 ounces
Rice - 7 ounces
Bread - usually 4 slices
Beans - 12 ounces

Fats:
Below is a list of food servings that contain 15 grams each:
Oil - 1 tablespoon
Black Olives - 5 ounces
Green Olives - 3.5 ounces
Nuts - 1 ounce
Eggs - 3 whole eggs
Cooked Salmon - 4 ounces
Fish or Flax Oil - 15.1 gram capsules

Vegetables are free foods in that they are rich in nutrients yet sparing in calories. Here is a list of those you should include in your daily requirements, as often as possible...
Lettuce, Spinach, Broccoli, Cauliflower, Yellow Squash, Celery, Beets, Mushrooms, Onions, Brussel Sprouts, Eggplant, Radishes, Green Beans, Bell Peppers and Asparagus

Now most importantly, please aim to consume foods that are rich in nutrients, whole and NOT processed!! Food that comes in a box, other than boxed oatmeal and whole wheat pasta that is, though convenient, carries no nutritional benefits. Crackers, cookies, and cakes are simply highly processed foods.
Mindful eating will enhance your overall well-being, nurture your heart, and lungs and trust me make you feel energetic, focused and happy!!

Helpful nutrition tips

2008-04-03T09:35:00.000-07:00

For many, trying to figure out just the right range of carbohydrates, protein and fats that will assist in weight loss, and ensure there is sufficient intake of vitamins, and minerals in the diet can be challenging at best. With the onslaught of diet programs that now monopolize every rag magazine headline, and bookstore sure weight loss book, how do we really know who to trust when it comes down to healthy nutrition? To meet your specific daily requirements of nutrients, whether during a weight loss program or not, here is a simple guideline to help you track your nutritional numbers.
A healthy range of carbohydrate, protein and fat intake for most of us is approximately 50% carbohydrates, 20% protein and 30% fat. Now I believe I have mentioned before, carbohydrate consumption needs to come from whole grain foods, whole wheat, bran, beans, brown rice, vegetables, and low gyclemic fruits, such as apples, and oranges. The daily percent of protein, (20%) is at least 60 grams for women, simply to ensure they do not lose muscle during a weight loss regime. Losing muscle mass is by and far the least acceptable means by which to lose weight. Muscle mass increases our metabolism, thus helps us burn more calories even at rest.
Excellent choices of protein are lean beef, white chicken meat, egg whites, lean fish, and beans.
As you noticed, 30% of your daily requirements will come from fat sources. That range equates to 27-58 grams of total fat daily, for someone eating 1,200-1,500 total calories a day. Now the specific kind of fat you ingest is important. I have mentioned before, run as fast as you can AWAY from trans fat, and saturated fats!! These nasty's, (butter fat, lard, hydrogenated oils of all kinds), will clog your arteries, and may contribute to heart disease. The desired fats you want in your diet should include unsaturated fats; monounsaturated, found in olive and avocado oils and polyunsaturated, safflower and sunflower oils.

So here we go...this is how it all breaks down in numbers...

(g stands for grams) These numbers are for women by the way.
Daily requirements: 45%-65% carbs 20%-35% fat 10%-35% protein

1,200 calorie a day range: 135-195g of carbs/27-47g of fat/60-100 g of protein.
1,500 calorie a day range: 169-244g of carbs/33-58g of fat/60-131 g of protein.
1,800 calorie a day range: 203-293g of carbs/40-70g of fat/60-158 g of protein.
2,100 calorie a day range: 236-341g of carbs/47-82g of fat/60-184 g of protein.
2,400 calorie a day range: 270-390g of carbs/53-93g of fat/60-210 g of protein.

I hope this helps those of you who have been so mind-blasted by the ever changing and even more confusing diets that permeate our instant gratificationed society!!!

Another birthday and all is well

2008-04-02T10:50:00.000-07:00

Well here it is April 2 and another birthday is upon me. I must say I don't feel any worse for the wear. I have just begun running again, since spring is almost ready to bloom here in Colorado. It still amazes me that I can run for 40 minutes with little fanfare, minus sore quads for a day that is!!
This year, I think I am most thankful for the handful of lessons that I have learned; greater patience, recognizing that it isn't always about me, ( :-), and every step taken, whether big or small is still movement forward.
I have been blessed by those who have found their way here to read my words and take what they need. I am so grateful to be able to share with others the wisdom I have learned over the years.
So on this birthday, I thank all of you who inspire me, who motivate me, and most of all for allowing me into your lives!!

Courage to change the things we can

2008-03-18T07:35:00.000-07:00

"God grant me the serenity to accept the things I cannot change; the courage to change the things I can; and the wisdom to know the difference." This is a common prayer used in every AA, Al-anon, and self-help meeting, yet it's message resonates wisdom for us all. Hitting our bottom, accepting when we are powerless, is our inner call for change. Until the mind, body and spirit surrenders to a need for change, none will come. A desire for change begins in our thoughts. If your attempts to change a behavior, habit, or addiction is not constructed in your mind, success will fall by the wayside. Albert Einstein stated, the definition of insanity is doing the same thing over and over again, and expecting different results. So doesn't it make sense if what you have been doing is not working, do something else?
The point I'm making is this, to attain true serenity and to release unhealthy habits we must arm ourselves with a mental commitment to change the things we can, and the courage to transform, one step at a time.

Empowered women

2008-03-05T09:08:00.001-08:00

"This journey is not about how others will accept my life, this journey is how I deal with accepting and honoring my life"! I wrote this statement about 6 years ago when I was changing all aspects of my life. I began a journey of self discovery back then and continue my intimate search of empowerment today. Each and every day we stumble upon challenges, either large or small. When a similar challenge continues to repeat itself, a loud call to pay attention is present. Sometimes all it takes is for us to stop, listen and adjust our present behavior. All the answers to the questions we seek are deep within our inner knowing. Calling forth the intimate relationship we hold with our intuition is the first step toward consciously creating empowerment. We empower when we act on, feel and follow our own intimate path.

"The secret of making something work in your lives is, first of all, the deep desire to make it work. Then the faith and belief that it can work. Then to hold that clear definite vision in your consciousness and see it working out step by step, without one thought of doubt or disbelief".~ Eileen Caddy ~

Body shaping 101

2008-02-16T13:51:00.000-08:00

As we have discussed earlier, after the age of 35, the average woman begins to lose muscle mass, one and a half lb. per year to be exact. At this age, the perimenopausal effects of diminishing estrogen and progesterone begin. The only way to prevent muscle degeneration later in lifeis through strengthening our bones with resistance training.Weight training utilizes fat hours after exercise, in fact, adding one pound of muscle to your frame burns approximately 30-50 calories per day. In contrast, a pound of fat only burns about three calories per day. Weight training that utilizes the larger muscle groups, back, chest, gluteus maximus, quadriceps and hamstrings with a progressively heavier load has a higher potential of restoring muscle mass and increasing metabolism.
One helpful tip...when starting on a muscle building program, please resist weighing yourself, since muscle weights more than fat, a slight increase in number weight may appear. You will notice though, that your clothes begin to feel looser, so eliminate the numbers game on the bathroom scale.
Now to begin...there are 3 stages to weight training:
1) high volume (high repetitions) light weights,
2) moderate repetitions& medium weights,
3) low volume (low repetitions), heavy weights.

The general rule of thumb is this, when you first begin to train with weights, it is best to start with a weight you can lift and perform 10-12 continuous repetitions. After about a 4 week period of time, your body and muscles will have adjusted to this resistance and you will need to increase your volume, (dumbbell weight). Also, to stimulate muscle growth, lower your repetitions, now 8-10. For those who have been lifting weights for at least 4 months time, the next transition can be to lower your number of repetitions to 5-8 and lift heavier weights.

I have been asked many many times if lifting heavy weights will cause a woman to "bulk" up. The answer is NO!!! The only way a woman, can truly increase the size of her muscles, is by adding some sort of body building supplementation. This is not advised at all since so many supplements on the market now have not been FDA tested and may have side effects, such as water retention, abdominal bloating to name a couple.
So if you are looking to tone your body, then medium repetitions 8-10 with medium range weights, 10-15 lb. dumbbells will do the trick. If you are trying to trim excess body fat then it is best to start off your weight training program with lighter weights 6-8lbs., and higher repetitions, 12-15.
Once weight lifting becomes a routine in your exercise program, it is desireable to change your program every 4-6 weeks. By this I mean, changing the specific exercises you are doing, e.g., change a dumbbell bicep curl to a barbell bicep curl, or leg extension curl to a squat. To fully benefit from any weight training program, we must mix up our routines regularly. The human body adjusts to a specific workload very quickly, so it is imperative to continuously change the stress load.
Resistance training should be performed every other day, allowing the body to recover from the added stress load. So if you choose to train Monday, Wednesday & Friday, then add your aerobic/cardio work in on the non- lifting days, Tuesday, Thursday & Saturday. Soon I will incorporate a video training program for those of you who are not familiar with body shaping exercises!!
And please, before starting any fitness program, if you have any medical concerns, see your doctor first and let them know what you have planned as your form of exercise!! I cannot stress the importance of warming up before every fitness workout and after. Jumping jacks or jogging in place for 5 minutes is a wonderful warm up, as well as calisthenics, arm circles, and windmills.

Happy body shaping to you all!!

Breaking free from emotional chains

2008-02-11T11:49:00.000-08:00

So this morning, I was IM'ing with my sister and we arrived at a conversation based on the effects of dysfunction within a family. Coming from a dysfuntional family, we had many examples from which to draw. There were many self-protecting roles we each assumed, which made up for the deficiencies of parenting. These roles allowed us as a family to survive. I, until recently, never truly stopped to look back upon my life's journey to recognize all the roadsigns I received, which were there to help me first see my assumed role, learn from it, and then finally to release it's dynamic hold on me.
See, I assumed the Lost Child role. This role is characterized by shyness, solitariness, and isolation. I truly felt like an outsider within my family. Many circumstances arose in my adolescence, which exascerbated this lost child dynamic. I lost my dream of becoming an olympic athlete, due to an knee injury. I abandoned my first attempt at a college, and I withdrew from most social contact. The only solace I found was expressing my emotions by putting my feelings down on paper. I self-nurtured by writing songs for friends, offering written condolenses to grieving relatives, all means of communicating indirectly.
Yet time after time, no matter how invisible I wished to remain, I subconsciously wanted out of my cocoon. So what did I fear the most in life??? I was terrified of rocking the boat. I needed to maintain the staus quo...whatever false illusion of control existed around me that is. I have spent most of my life experiencing hyper-vigilance, my inability to feel comfortable unless I could continually monitor my environment. This is not a comfortable way to exist, I can attest to this!!
So, where am I now in the midst of all my presently releasing emotions?? Still confused at times when I must address an emotion which I never learned to express. I am also continuously processing what it means to have my own set of boundaries as well as allowing others theirs. Each new day is a lesson of re-empowering myself.
As I become more whole, the holistic approach of self-healing and self-nurturing becomes better understood. By simply addressing my fears, which shifted my normal emotional and processing physiology, I am now able to reflect upon my most important aspects of my life, simply being presently me!

Dance in the wisdom of self

2008-02-07T11:10:00.000-08:00

Funny, as I typed in my title for this blog, I ironically had a flashback to my youth. The image I saw in my mind was of a self- assured 7 year old. See at 7 yrs old, I wanted to be a cowboy. Yep, I proudly strutted around the neighborhood in my flashy cowboy boots, elastic waist jeans, (which I can still smell that specific scent of denim if I concentrate hard enough), and my rifle and rubber knife. Oh, I was a cowboy to be reckoned with for sure. At 7 years old, I truly had not identified in a specified gender role. I never felt the need to gender-identify in my freedom of self-expression. I was a girl who could throw a football farther than most boys her age. I could run faster, than most of my male counterparts in elementary school. I lived and felt my freedom of self and never felt a pang of uncertainty. It wasn't until my body began to move through the cycle of adolescence that I somehow shifted from my accustomed self-assured stance to one that became questioning and passive. I specifically can't truly remember how, where, or why this shift from self occurred, just that I became acutely aware of all external messages. I believe it wasn't until I entered my late 30's that I realized that the blanket of conformity I was hiding under was killing me. I had stuffed my emotions, my creativity and most importantly my wisdom of self. I had stopped my inner dance with self.
I was so in touch with my masculine energy as a child, yet my fears of appearing weak and vulnerable separated me from the most ancient of gifts, my feminine intuition. For, the heart of every women lies in the wisdom and honoring of her inner knowing.
No matter what it takes, let's dance in the energy of our masculine and feminine spirits and embrace our purest proclamation of self.

Circuit training # 2

2008-02-02T06:54:00.000-08:00

For those of you who have been following my initial circuit routine, it may be time to change the exercises. This new routine shall pump things up a bit!!!
Remember...exercise is designed to encourage strength, confidence and peace of mind. Please enjoy and move through the exercises at your own pace.

It’s important to keep the weights heavy enough for 10-12 RM, which means you can’t do more than 10-12 lifts without your good form failing. ( I suggest starting with 6-8lb dumbbells). This circuit program is designed to be performed 3 times a week. For a continued heart-friendly experience, try walking for 30 minutes on the alternate non circuit training days!!

This circuit should get your heart rate pumping, and utilizes the entire body!

Warmup: light jogging in place with arm circles to loosen up the entire body for 2-3 minutes.
Jumping Jacks: 20-30, rest 20 seconds
Squat with dumbell curl: 12-15, rest 20 seconds
Standing opposite knee to elbow twist: 30 times, rest 20 seconds
Jumping Jacks: 20-30, rest 20 seconds
Overhead dumbbell press: 10-12, rest 20 seconds
Bent knee pushups: 10-15, rest for 60 seconds

REPEAT CIRCUIT 2-3 more times

When all 3 circuits are complete cool down with light stretching.
This complete routine should take anywhere from 20-30 minutes.

The whole of holistic

2008-02-01T10:44:00.000-08:00

Holistic...just what does that mean???

The general principle of holism was concisely summarized by Aristotle in the Metaphysics: "The whole is more than the sum of its parts." Holistic health views the body as an inter-related organism.

The word holistic conveys making wellness-oriented lifestyle choices, as well as promoting balance through the integration of your physical, mental, emotional and spiritual aspects. It is impossible to separate the mind/body connection. For example, when we succeed a voice in our head praises our hard work and applauds our ingenuity, and we may even respond with a steady square-shouldered posture. Yet, when we perceive our actions as a failure, shame-based thoughts magnify the smallest of error and reprimand our very existence.

For so many women, this shame-based reprimanding is directed at the external appearance, (perceived flaws), of their physicality. And society plays on this demanding false illusion of the perfect body.
If we are to become whole, we must let go of self-judgement. Let's begin by showing compassion for ourselves, and the many other women who struggle each day with self-doubt, and self-loathing.
Let's embrace the physical, emotional, mental and spiritual wisdom innate to all women.
We can heal from the inside out when we become conscious of our wholeness.

"When the student is ready, the teacher appears."

2008-01-25T11:03:00.000-08:00

I found this wonderful quote the other day and it seems so fitting to everything that has been ruminating in my mind these past few weeks. George Bernard Shaw is quoted as saying, "life isn't about finding yourself. Life is about creating yourself."

This quote truly hit a nerve in me. What I realized, through my attempt to "find" myself is this, I have spent most of my life reacting to external messages, both in the form of praise, as well as those in the form of rejection. My search for self became defined by my attempt at surviving the external detours life presented on my journey. How I addressed, dealt with, and then accepted those detours began to define who I thought I was supposed to be. The one path I failed to travel upon was the path that would connect me with my pain. See I thought I could "find" myself by pushing past the emotional pain, yet I was allowing that pain to define me. I controlled my emotions, my thoughts and even how I emotionally represented myself to others. I became the embodiment of external acceptance, while I struggled and suffered emotionally. I found an "acceptable" way to manage my pain was through physical activity, sometimes to physical exhaustion. If an emotion I was unprepared to deal with arose, fitness activity became my savior. I would run till I exhausted every once of energy, thus stuffing my emotional pain.
I believed I had found my "identity" through my physicality...I simply found an "acceptable" external means by which to control my pain.

As I suffered emotionally, and searched for answers to relieve my pain, a certain Buddhist proverb kept appearing in my life, "when the student is ready, the teacher appears." So I began to search for this "teacher", as I assumed I was in enough pain I HAD to be ready. But, no teacher appeared. I, somehow became a teacher to others. I seemed to hold a compassionate key that opened doors for others to walk through. I simply forgot to hold the same compassion for myself. I was giving my body all the attention it desired, yet emotionally I had withered.

In the realisation that I had defined myself by outside approval, I discovered that the teacher I so frustratingly sought was in fact, already within me. I realized if I wanted to create myself, I needed to address my emotional pain.
This is the stage where healing, and showing compassion for self converge. This is where it is necessary to release our self-created external identity, which identifies so quickly with external messages, both positive and negative. To fully create the life we desire means to accept and yes, embrace our emotional pain. When we embrace all the components of our life's journey's and release false outer-directed identity, we have a blank canvas upon which to create a self which resonates from within.

Reclaiming a healthy sense of self

2008-01-22T11:42:00.000-08:00

It is a statistical fact the nearly 11 million people in the United States suffers from some form of an eating disorder. 10 million are women, and 1 million are men and those numbers continue to grow. The "ideal" body image has become so distorted yet falsely emulated by so many young impressionable girls. Images of top female actresses and models adorn countless magazine aisles portraying these women as the "perfect" image of success and health. When, in reality, almost every image is electronically edited and airbrushed to remove even an illusion of a mole, or freckle or blemish.

Eating disorder identity has become a way for many to handle anxieties, personal crisis and a striving for control.

Today, the average woman of 5'4" is not the 100 lbs waif, but a more balanced 145 lbs. The average dress size is not a size 2, yet a more realistic 10-14. We all come in many different shapes and sizes. The classic Barbie doll image did a great injustice to many generations of impressionable young girls.

So it appears that two words appear so often when the discussion turns to body image, those two words are control and perfection. There is either too much control, obsessing over every morsel of food or a perceived lack of control and obsession over every morsel of food. All this controlling behavior masks an underlying attempt to regain some sort of identity. In reclaiming our identity we must first realize we have lost our sense of self. No diet or exercise program on the market today can offer a quick fix to a healthy self image. Our self image is discovered through our looking inward and discovering all our strengths, accepting our weaknesses and celebrating our perfection in simply being who we are.

Has your passion found you yet???

2008-01-14T10:24:00.000-08:00

Today I want to know what excites you?? What motivates you to rise out of bed each morning with urgent enthusiasm? Is there a passion, which burns deep within your soul, that hasn't been tapped or brought to your conscious yet?? What is it that makes you smile?

Years ago, I found my passion through teaching children how to swim. I didn't discover this passion to teach immediately. No, actually there were days when the last thought on my mind was jumping in yet another cold swimming pool to instruct yet another child. But, in the midst of all those lessons, I encountered vulnerability through some very courageous children. It seemed that "water traumatized" children were drawn to me. Children who had been forced into the water at too early of an age, or worse yet, made to surrender their fears, at the hands of a demanding teacher, soon filled my roster sheet. The sound of traumatized wails filled my ears as each frightened child was slowly lowered into my waiting and hopefully reassuring hands. Flailing arms and kicking feet were dodged liked bullets, as my gentle voice recited understanding anthems of compassion. Somehow, somewhere between those splashing torrents of water, and gulping wet sobs, a trust was found. I was never quite sure how it happened or when it would happen, but when that exchange of trust evolved, a passion was brought to light.

Today, a similar passion continues to burn within my soul. There may no longer be flailing arms and kicking feet aimed at my direction, but the same vulnerability of spirit draws me to assist women who have lost their joy of self.

Some are lucky to arrive in this life knowing what their passion is...other's of us simply stumble upon our passion as we become more aware of our own vulnerabilities.

Let's influence Health

2008-01-08T10:10:00.000-08:00

Today I looked up the word diet, and this is one definition I found: to modify one's food and beverage intake so as to decrease or increase body weight or influence health. Influence health, hmmm, I like that. So let's dig deeper, what is meant by healthy?? Healthy, by definition means...in good condition, wholesome, well. Has anyone else noticed that the first three letters of the word diet spell DIE!!! I think I lean more toward healthy as my approach to being well!!So...what motivates you to being healthy??? Do you want to release 10 lbs, (remember, release weight, not lose. To lose something implies you want to find it again), do you want to eat in a more balanced manner, (notice how i didn't say DIET!!), do you want to treat your body with new-found respect? Okay!!! So let me hear from you then...what is holding you back from influencing a healthy you?

Live with purposeful intent

2008-01-07T07:35:00.000-08:00

When you were born you cried and the world rejoiced. Live your life in such a manner that when you die, the world cried and you rejoice.

Old Indian Saying

This quote simply caught me this morning and I wanted to share as we all begin a new day!!

The weight game

2008-01-07T07:13:00.000-08:00

Questions are asked all the time about dreaded weight gain, impossible weight lose and how to put an end to the yo yo cycle of both. First and foremost, let's begin with the 2 most important components to regaining control over your body...exercise and nutrition.

Roughly 3,500 calories is equal to 1 lb of fat. To release just one pound of unwanted fat per week, we would need to utilize 500 calories each day, (500 x 7 = 3,500). Cutting back just 50-100 calories at each meal can reduce your daily intake by 150-300 calories. Adding 30 to 60 minutes of daily movement to your life can increase those numbers of calories utilized during the day.

Being patient and consistent. True fat loss takes time and must be gradual if you wish to release unwanted fat for good.

Next, to help you further reach your fat releasing goal, add resistant training to your program. Reducing calories alone, without exercise, will only release water from your cells, as well as muscle loss. Losing muscle mass from the body is not a desired approach to weight reduction. Strength training has been found to increase our metabolism thus creating a more fuel efficient burning fire within our body's.

So once again, to recap...reducing 50-100 calories from our food intake each day, adding 30 minutes of cardio work, and adding strength training, 3 days a week, is the most efficient means by which to release unwanted weight/fat.

Let me know how best I can assist you if there are questions on the above mentioned information!!!Let's work together to reach our desired goal to wellness & happiness!!

Influence of our thoughts

2008-01-04T15:10:00.000-08:00

Our thoughts have a powerful influence over our actions, desires, and success.

Have you ever experienced a day when one negative thought evolved into negative words, which then manifested into a negative action? Negative thoughts, words, actions suddenly become patterns. Is it no wonder negative self talk robs us of our desires, dreams and happiness. To achieve our goals in life we must first and foremost accept that we have power over our thoughts.

Now that our focus is set in a positive direction, let's begin...

The secret to reaching our goals lies first in establishing a desired outcome. What motivates you to reach your goal?? Is your goal specific??? Is your desired outcome realistic?? It is very important to write down your goal in a clear and specific manner. Once your goal is visualized it helps to break it down into measurable steps. As an example, your goal may be to eat 3 servings of vegetables in one day, start by adding one serving of vegetables into your daily menu at first. Next set a specific time frame for your goal. If your goal is to release 20 lbs, set a realistic target date to achieve that outcome. Trying to release 20lbs in 2 weeks is not a realistic or healthy means by which to reach this goal.

Remember, a positive thought is very powerful. It holds all the tools for motivation and success.
No matter what your desired goal, let the power of positive intention set your path.

Maybe your goal for today is to remind yourself just how special you are in this life!!

Holidays, stress, eating, guilt, new beginnings

2008-01-01T10:15:00.000-08:00

I started this post before Thanksgiving, but finally found the words to complete today, January 1, 2008!! So here we go, all the culinary temptations from Thanksgiving on to Christmas have now been nibbled away. The joy of the family get together, sharing food, laughter and even the occasional exchange of tension, is now but another memory. For some though what also remains is the dreaded holiday bulge.
It is all too common to come away from the holidays holding onto warm memories of family and friends, as well as a few extra pounds around our waistlines. It is this time of year that memberships to popular gyms around the country increase. The top New Years resolutions for most women, in particular, is to lose weight. Year after year, the yo yo cycle begins, lose weight, gain weight, lose weight, gain weight. This quite frustrating pattern is stressful both emotionally, and physically.

Throughout the entire month of January we are bombarded by ads from weight reduction company's to fitness centers, etc. Exercise more, eat less, a very simply formula for weight reduction, yet for some this strategy fails. Why?? First and foremost, yes, it is a fact, if you eat more than your body can burn, you WILL hold on to that extra food as fat. A simple analogy, when you fill up your car gas tank, over the capacity of the tank, the gas spills out and flows onto the ground. In the human body, fat is produced when an excess intake of calories in the form of food or drink occurs. When the diet provides the body with more calories than it needs for general maintenance and its current level of physical activity, this excess energy is stored in the form of body fat.

So that is what happen on a systemic level, but more importantly is what happens on the emotional level.New research suggests that there is a biological link between stress and the drive to eat.According to the University of Texas Counseling and Mental Health Center web site: there are several differences between emotional hunger and physical hunger.
1. Emotional hunger comes on suddenly; physical hunger occurs gradually.
2. When you are eating to fill a void that isn't related to an empty stomach, you crave a specific food, such as pizza or ice cream, and only that food will meet your need. When you eat because you are actually hungry, you're open to options.
3. Emotional hunger feels like it needs to be satisfied instantly with the food you crave; physical hunger can wait.
4. Even when you are full, if you're eating to satisfy an emotional need, you're more likely to keep eating. When you're eating because you're hungry, you're more likely to stop when you're full.
5. Emotional eating can leave behind feelings of guilt; eating when you are physically hungry does not.

When emotional hunger rumbles, one of its distinguishing characteristics is that you're focused on a particular food, which is likely a comfort food. Food, particularly the starchy variety, affects the brain's production of serotonin, which has a calming effect. Unfortunately, however, using food as a drug in this way invariably leads to excessive weight gain, causing even more emotional pain and stress. It's a vicious cycle.

Research has suggested that there is a biological link between stress and the compulsion to over eat. Stresses will always be a part of our everyday lives. Drawing to light the root cause of our emotional pain, is the key to unlocking the cycle of replacing food to relieve stress rather than addressing the underlying emotion, which causes the stress.Recognizing emotional eating is the first step toward turning the page on eating for nourishment rather than allowing food to control your life.
Posted by ExciteYourLife at 12:32 PM

Beginner circuit

2007-12-05T09:53:00.000-08:00

Well, as I promised, here is a sample of a basic circuit routine for all the beginners out there.
A circuit routine works all the major muscle groups, legs, back, chest, shoulders, arms, abs and calves. The first exercises of any circuit routine should begin with the larger muscles, e.g., legs, back and chest. I like to start off my routine with leg squats. For a beginner, utilizing your own body weight instead of adding dumbbells at this time is highly recommended. I also suggest performing each exercise for 30 seconds before moving onto the next exercise. Form is of utmost importance when beginning any strength building exercise. Sloppy form will only lead to injury. So here are the exercises I suggest as examples for your first circuit routine:
squats, 30 seconds
pushups on knees on floor, 30 seconds
crunches of floor, 30 seconds
burpees, 30 seconds...for those of you who do not remember burpees here is a brief description...start in a standing position and bend your knees and place your hands on the floor. Extend your legs back into a pushup position. Bring your knees back in towards chest and stand back up. This is done in a continuous motion, very fluid.
Jump Rope, 30 seconds
bench dips, 30 seconds this exercise utilizes the chest muscles as well as the triceps, the back of the arms
wide push-ups, 30 seconds hands are wider than shoulder width.
Jumping Jacks, 30 seconds
Seated wide straight leg hand to opposite toe twist, 30 seconds
Now that you have finished one circuit of each of these exercises, rest 1 minute and perform the entire routine one more time. Once finished a cool down stretch is recommended.
Here you have your beginner circuit routine without weights. Once you are comfortable with this routine, after 3 weeks, I shall introduce a weighted circuit routine.
Enjoy and remember have FUN, be FIT, and STAY POSITIVE!

Fitness...it's never too late

2007-12-04T08:15:00.000-08:00

Cardio, strength training, Pilates, Yoga...don't know where to begin?? Well after many years of trying just about every exercise program out there, I have come to realize that fitness is what you will and can do on a regular basis. No real secret to getting fit, except, if you are out of shape, it will take a positive mindset to discover the healthy, fit you. I know, we all want a quick fix, but they do not exist, without placing your body under some rather extreme conditions. Restricted diets only slow down one's metabolism, thus creating a greater storage for fat since the body is under the assumption it is starving. So what do we do??? First find a form of exercise that you can maintain for 30 minutes, for at least 5 days a week. A circuit, strength and cardio routine is a wonderfully effective place to begin. Any weighted object found in the household can be utilized for strength resistance, (soup cans, milk jugs filled with water etc.) and a simple jump rope, or set of stairs for the cardio/aerobic aspect of the circuit routine. A circuit routine can be performed 3 days a week on alternate days, (Monday, Wednesday, Friday), while on the none circuit days a nice brisk walk for 30-40 minutes will fill your lungs with fresh air and your spirit with achievement. So ready to get started???? Fantastic...tomorrow i will discuss which exercises to include in your circuit... here's to a more fit, happy you!! :-)